Saturday - 9/16/17

Saturday


CLASS PROGRAM



A.) Gymnastics


Hand stand work, HS strength workout


B.) team pulling biathlon - teams of 3 - 20 min cap


600m run


30 ring muscle ups, partner A+B hold tandem DL 275/185

  • if you do not clear muscle ups in 1st run through your 3 athletes, you must all run 200m penalty


600m run


60 C2B , partner DL hold* same rule applies


600m run


90 pullups, partner DL hold *





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C.) strength


Back squat, speed reps

5setsX3reps @ 50%


Snatch deadlift

2-2-2-2-2



D.) accessory


4 rounds - w barbell

10 good morning @ 20-25% of DL

10 btn snatch grip push press


4rnds

10 BTN weighted back extension

10 weighted ghd situps


4 rounds - heavy

10 hammer curls

10 Tricep kickbacks

10 front felt raises

10 weighted sit-ups

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